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'Biggest Loser' trainer tells it like it is on Buffalo stop

"The Biggest Loser" trainer Dolvett Quince talked about exercise and healthy eating during a stop in Buffalo Monday night. (Harry Scull Jr./Buffalo News)


By Scott Scanlon – Refresh Editor

Dolvett Quince stirred groans Monday evening during a stop in Buffalo, when he talked about the foods he won’t eat.

“I have absolutes, things I would not touch during certain times of the day,” said Quince, one of four trainers on NBC’s “The Biggest Loser.”

“My absolutes are bread at dinner; corn, because of the way it breaks down in my body; and lastly, pasta, for as much as I love it, I don’t eat it.”

As he spoke during an interview in a suite at the Hyatt Regency, he watched the pained looks on the faces of several nearby Independent Health officials who had asked him to visit Western New York for a health and wellness expo.

“Can’t you pick three others?,” one of them implored.

“OK,” he said. “Water, brussels sprouts and rice cakes.”

Quince was joking, but part of the reason he was in town was to let folks know they need to practice healthy habits most of the time, but shouldn’t fall apart if they cheat every once in awhile.

In fact, they should plan on it, he said.

Quince gave a talk entitled “Changing Lives One Rep at a Time,” to a standing-room only crowd of about 1,200. Beforehand, he spent some time talking with me about what he eats – for a piece to run Saturday in WNY Refresh – and to tout his new book, “The 3-1-2-1 Diet,” which will be available in bookstores Nov. 12 and already can be ordered online.

The book is a recipe to help readers lose 20 pounds in three weeks, Quince said. It will take discipline, he said, but not every day.

That’s because there are two cheat meals built into his seven-day-a-week diet and exercise regimen.

“The book is me taking everything I’ve learned up to this point in my career, taking the workout and the diet that I’ve given people on ‘The Biggest Loser’ to lose weight,” said Quince, who once owned a fitness chain in Atlanta called Body Sculptor and now lives in Los Angeles as he works full-time on his network TV gig.

The plan in the book: For three days straight, “eat clean and make good choices,” Quince said. That means lean protein, plenty of veggies – “the greener the better” – and a smart carb that could include brown rice or a sweet potato. You also need to drink plenty of water and follow Quince’s exercise routines. If you’ve seen his TV workouts, you know you’ll have your work cut out for you.

Here’s your reward: “On the fourth day, you get to cheat,” said Quince, but not for the whole day. The idea isn’t to pig out. “You want that glass of wine? Have two,” he said, “because you earned it. You trained hard and ate clean for three days.”

Then you go back to eating clean two days, then next day, another cheat meal.

“You’re not depriving yourself of things you love,” the trainer said. “You actually have a very balanced lifestyle ... but you have to earn it.”

Along with his TV show work, Quince has been a trainer for pro athletes and celebrities, including Justin Beiber.

“The last time I saw him, he was in good shape,” Quince said of Beiber, whom he no longer trains.

Other excerpts from our interview:

You’re in Buffalo to talk about a healthy lifestyle that goes beyond appearance. What do you mean by that?

Healthy isn’t just about how you look. It’s a state of mind. Healthy is a spiritual thing as much as it is a physical thing. There’s four components, if you will: emotional, spiritual, physical and mental.

In my job on the show, I have to take the weight off someone’s mind before I take it off their body. That’s the source of where the weight comes from, and also where it stays.

Is everybody different when it comes to weight loss or do you see some patterns?

There’s more patterns than not. There’s more similarities. My approach may be different, because I may get someone who’s ADD, I may get someone who’s ‘ woe is me’ – all these different personalities – so how I approach them to be the most effective, that’s where the difference comes in.

Does everybody have something that holds them back when they first approach weight loss, getting in shape?

I think that everyone, to some degree, doesn’t like the pain that’s associated with training. Whether you’re obese or not, it’s exhausting. It’s the wear and tear on the body. But you have to push yourself to be great because it’s not going to be given to you.

What’s the single-most important piece of advice you think you give when it comes to weight loss?

How you do anything is how you do everything. Details. It’s all about the details. If you approach anything, any small thing, with care, anything with discipline, anything with passion, you need to approach everything that way.

If you say, ‘Oh, I’ll get to that later,’ if you have a very nonchalant approach to things, then you’ll apply that to a lot of things.

What are the secrets to maintaining weight loss?

Everyone who ends up losing weight is chasing a great amount of water. They’re taking in so much water, they have water weight that’s lost. .... people gain back because deprive themselves of carbs. “You have to find balance. No balance, no life.”


Twitter: @BNrefresh

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About The Refresh Buffalo Blog

Scott Scanlon

Scott Scanlon

Scott Scanlon is an award-winning reporter and editor who has covered various topics in his quarter-century as a journalist in South Florida, Syracuse and Buffalo. He is aiming to pass along what he is learning these days about health, fitness, nutrition and family life.

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